Cocoa Kiwi Tangerine Bowl

‘Tis the season for tangerines and copious amounts of chocolate (I’m talking about those leftover Halloween candy bars or that tempting box of chocolates sitting in the lunchroom at the office that seems to keep reappearing just when you think the box is empty). My favorite way to get my chocolate fix is by adding unsweetened raw cocoa powder to smoothies and oatmeal. Cocoa is an amazing source of antioxidants, which fight cancer and heart disease, and also may act as an antidepressant by boosting serotonin. Try some cocoa in your next smoothie bowl and discover this sweet breakfast that could even pass for dessert.



  • 1 cup raspberries, frozen
  • splash of almond milk
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp peanut butter
  • 2 tbsp flax seeds
  • pinch of cinnamon
  • 1 kiwi
  • 1 small tangerine

How to:

  1. Blend raspberries in food processor (pour a splash of almond milk in to get it moving, and pause to scrape down the sides).
  2. Add cocoa, peanut butter, flax seeds & cinnamon and blend until you get a smooth consistency.
  3. Serve immediately and top with kiwi, tangerine and seeds.

PCOS Powers:

  • tangerines/oranges = high in vitamin C & fibre which reduce lipid profiles and fight free radicals, high in pectin which has been shown to lower LDL cholesterol, low glycemic load
  • kiwifruits = high in vitamin C, fibre, and vitamin E which lower triglycerides, high in potassium which may prevent insulin resistance, low glycemic load
  • flax seeds = contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels, may reduce blood pressure
  • raspberries = low glycemic load, high in anti-oxidants, may help lower inflammation and prevent cancer
  • cocoa = antioxidant, anti-inflammatory, reduces blood pressure
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood



  1. Wikiera A, Irla M, Mika M. Health-promoting properties of pectin. Postȩpy higieny i medycyny doświadczalnej (Online). 2014;68:590.
  2. Ekmekcioglu C, Elmadfa I, Meyer AL, Moeslinger T. The role of dietary potassium in hypertension and diabetes. Journal of Physiology and Biochemistry. 2015.
  3. Schöttner M, Ganßer D, Spitelle G. Interaction of Lignans with Human Sex Hormone Binding Globulin (SHBG).Zeitschrift für Naturforschung C. 1997;52:834-843.
  4. Grassi D, Necozione S, Lippi C, et al. Cocoa Reduces Blood Pressure and Insulin Resistance and Improves Endothelium-Dependent Vasodilation in Hypertensives. Hypertension. 2005;46:398-405.
  5. Katz DL, Doughty K, Ali A. Cocoa and Chocolate in Human Health and Disease. Antioxidants & redox signaling. 2011;15:2779-2811.
  6. Pase MP, Scholey AB, Pipingas A, et al. Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial. Journal of Psychopharmacology. 2013;27:451-458.
  7. Sherman L. Cinnamon improves blood pressure and blood sugar in diabetics. The Journal of Chinese Medicine. 2011:76.
  8. Khalesi S, Irwin C, Schubert M. Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. The Journal of nutrition. 2015;145:758.

5 Comments Add yours

  1. Claire says:

    Very creative and colourful on a drab, rainy day! Thank you!

    Liked by 1 person

    1. PhruitfulDish says:

      Thank you! I agree I find colorful fruit uplifting in the morning 🙂


  2. Justine @ says:

    Whoa, this looks amazing! I love your blog, Dylan. Everything is so beautiful and looks so fresh and healthy — right up my alley. So glad I found you!

    Liked by 1 person

    1. PhruitfulDish says:

      Thank you!! I also love your blog. Your photo styling is on point. I shall watch and learn. I am about to follow you on every social media platform 😛


    2. Justine @ says:

      Haha, thanks! You’re a sweetie. Vise versa! 😉

      Liked by 1 person

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